Summer 2009 Details

7/30/2019 Summer 2009 Details

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Westminster College

Football

2009

Strength and Conditioning

Manual

YOU PAY IN ADVANCE!


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Westminster College

Football

Flexibility Program

We Work for Flexibility!


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Active Stretch Sequence

1. Active Stretch

40 Yard form run at half speed (down and back)

20 Yard High Knees (down) / 20 Yard High Knee Butt-Kicks (back)

High Knees Slight forward lean, proper arm rotations

High Knee Butt Kicks Slight forward lean, bring knees up similar to above, then bring

heel to butt.

20 Yard High Knee Cross-Overs (down) / 20 Yard Skips (back)

High Knee Cross-Overs Bring knee up and over opposite leg, foot to ground outside

opposite foot. Emphasize good high knee form throughout.

Skips Emphasis on driving up with body, not out. Should work on explosion and a good

knee drive upward.

20 Yard Heel Pull (down) / 20 Yard Atlas Stretch (back) Heel Pull Bring heel inside knee up to groin grabbing and stretching with both hands.

Atlas Stretch Modified lunge where both hands are above head while doing a lunge, then

turn body toward front foot to stretch lower back. Hands remain above head while

returning to upright position.

20 Yard Knee Pull (down) / 20 Yard Frankenstein (back)

Knee Pull Raise knee to chest, then pull up with both arms to stretch hamstring and butt

Frankenstein With both arms extended in front parallel to ground, kick one leg at a time to hands

with knee locked.

20 Yard Side Groin Stretch (down and back)

Side Groin Stretch In a controlled pace moving sideways, step out wide then sway body

side to side slowly to stretch and loosen groin.

20 Yard Carioca (down and back)

20 Yard Shuffle (down and back)


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2. Flexibilities

Standing

Lats Arms straight over head with hands inter-locked reaching up and back (8 Sec)

Pecs Arms behind back with hands inter-locked reaching up (8 Sec)

Hams and Back Legs together, hands holding calves head towards knees (8 Sec)

Spread um Legs spread, hands reaching through legs toward

ground behind (8 Sec)

Groin (Saigon) Feet remain flat on ground, squat down with knees spread (8 Sec)

On floor

Hip Flexor Lunge position with one knee on ground, force hips towards ground

stretching hip flexor (8 Sec each leg)

Abdominal (Seal) With stomach on ground, raise shoulders up

stretching lower back (8 Sec)

Adductor (Spread em) On ground with both legs straight and spread, grab

heels and force head to ground (8 Sec)

Spinal twists (Cross-Overs)On ground with one leg straight, the other leg

with knee bent and foot over straight leg, turn toward bent leg to stretch

lower back pushing elbow on knee (8 Sec each leg)

On the wall

Quads Pull foot to glute (8 Sec)

Calfs Lean against wall with one foot back and leg straight (8 Sec)

Achilles Same as calfs but knee is bent to stretch achilles (8 Sec)


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3. Quick Feet Drills

Some of you will not have access to all drills, but do these drills or ad lib as much as you can

to get the desired workout. Do only one (speed ladder, BFS dot drill, plyo boxes, or BW

plyo workout) on each day that you lift and alternate which ones you do day-to-day.

Speed Ladder

These drills are designed to improve your foot quickness. The object of the ladder is

to move your feet as low to the ground and fast as possible without touching the ladder.

Painted lines on pavement or grass would work as well, having 12 16x16 boxes in a

row.

1 Foot in each box

2 Feet in each box

Hops (Right foot, left foot, both feet)

2 in, 1 out (Icky Shuffle) Start with one foot in box. Progression goes as

title says, 2 in then 1 out and on to the next box sliding back and forth across

the ladder. Make sure you are not hopping but taking individual steps.

Ex 1: Start with right foot on A and left foot on A. Progression goes right foot B,

left foot B, right C, left C, right D, left D, right E, left E, etc

2 in, 2 out Start with both feet straddling the first box. Progression goes

as title says, 2 in the box, then both out and on to the next box. Make sure

you are not hopping but taking steps.

Ex 2: Start with right foot on A and left foot on A. Hop to both feet on B, C, D, etc

Slalom Start with one foot in box, then hop so opposite foot in only one

in box. Should resemble the look of a slalom skier with side-to-side motion.

(Sideways) Ali Shuffle Moving sideways, alternate 1 foot in and one foot

out of the boxes. Each box should have right foot in box, then left foot in

box, then to the next box. Switch which foot is first on way back.

Ex 3: Start with right foot on A and left foot on A. Hop to both feet to B, C, D, etc

(Sideways) 2 in, 2 out Same as above but moving sideways

Ex 2:Start of 2 in, 2 o

Ex 1:Start of Icky Shuff

Ex 3: Start of Ali Shuffle


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BFSDot Drill

These drills are designed to improve on foot quickness. Try to move around the

dots as quickly as possible, still hitting all of the marks. Each section should be done 2

times through for 15 seconds with 15 seconds rest.

Dot Drill Diagram:

Up and Back

Start at one end with feet on A and B.

Now jump quickly with both feet to C.

Then go with both feet to D and E.Now come back the same way. D & E, C, A& B.

Right Foot

Put your Right foot on dot C.Always hop on right foot while moving around dots.

Order is as follows: C, B, C, E, C, D, C, A, C, B, C, E..

Left Foot

Put your Left foot on dot C.

Always hop on Left foot while moving around dots.Order is as follows: C, A, C, D, C, E, C, B, C, A, C, D, ..

Both Feet

Put both feet on dot A.

Always hop on both feet while moving around dots.Order is as follows: A, B, C, E, D, C, A, B, C, E, D, C,..

Next time through switch the direction, with order: B, A, C, D, E, C, B, A, C, D, E,

Turn Around

Start at one end with feet on A and B.Now jump quickly with both feet to C.

Then move both feet to D and E.Now spin so your feet are on the opposite letter from A and B to B and A

Repeat the progression down the dots, spin, and return

3 ft.

2 ft.

3 ft.

2 ft.

AB

C

D E


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Plyometric Boxes

Plyo Boxes are boxes that measure 18 by 18. They can be made from using 2 x

4 boards to support a piece of plywood or particle board. Any hard surface that is

approximately 4 high and steady would work, which is the same height as the width of

a 2 x 4 with a piece of plywood. Drills done on these boxes improve foot quickness off

the ground and back to the ground as well as quickness side-to-side. Concentrate on

always hitting the middle of the box.

2 on, 2 off

Straddle box putting both feet on floor (position A)Quickly alternate putting both feet up on top of the box (position

B) and then quickly back down to the floor (position A).Make sure that the drill is done with many quick steps, rather than hops.

2 up, 2 down

Stand behind box with both feet on floor (position A).Quickly alternate putting both feet up on top of the box (position

B) and then quickly back down to the floor (position A).

Make sure that the drill is done with many quick steps, rather than hops.

Over and back

Stand beside box with both feet on floor (position A).

Quickly put both feet up on top of the box (position B) and thenquickly back down to the floor on the other side (position C). Once

your second foot reaches floor on the other side, come back to thebeginning the same way continuing back and forth.

Make sure that the drill is done with many quick steps, rather than hops.

SlalomStand beside box with one foot on box and one foot on floor (position A).Hop back and forth sideways alternating which foot is on the floor and

on top of the box.Should resemble a slalom skier with the side-to-side hopping motion.

Ali Shuffle

Stand behind box with one foot on box and one foot on floor (position A).Quickly alternate which foot is on the floor and on top of the box.

Should resemble a series of small hops.

Hop over and back

Stand beside box with both feet on floor (position A).Quickly hop up on top of the box (position A) and then quickly

back down to the floor on the other side (position C). Repeat.Make sure that the drill is done touching both sides and the top of

the box each trip across box.


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Plyo Bodyweight Circuit

If no other forms of foot drills are available, this circuit will be adequate. Keep

intensity and speed up in order to maximize the workout. Wall touches are to be done

facing wall approximately 12 away and facing wall, jumping and touching as high as

you can. The key is to explode off of the floor as soon as you touch it without rest. Line

hops can be done over any mark on the floor and require quick movements of the feet

over and back of the mark.

Do the circuit 5 times with 1 minute rest between each set:

15 Wall Touches

20 Line Hops Forward and Backward

25 Wall Touches

20 Line Hops Side to Side

25 Wall Touches20 Line Hops Side to Side

25 Wall Touches

20 Line Hops Forward and Backward

15 Wall Touches

The active stretch, flexibility work, and one

foot quickness drill is to be done every day

you lift!


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Westminster College

Football

Strength Program

We Work for Power!


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Lifting Rules

The lifting program is a 4 day a week program that works each major muscle group each day in

order for you to perform at your peak performance level. The program is designed to use your

existing one rep max for each of the four core lifts (Bench, Squat, Power Clean, Incline) and buildoverall athletic muscle strength and explosion. Here are some key points and explanations of the

lifts.

Key Points:

Week one on the lifting card correlates to the week of May 18, 2009. Use Pre-week

workout on the lifting card prior to May 18th

. The program is a four-day per week lifting

program (2 days on each side of lifting card). The program is designed to peak mid-

August.

% number = percentage of one rep max total of that specific lift. Hang pulls are a

compliment to power cleans, so the power clean one rep max should be used. For incline

bench, take 85% of your bench one rep max, then use that number for the calculations of

the incline lifts.

Active Rest Week (Week 6) This week is to recover some sore muscles and regain

focus for the second half of the summer. Weight is to be light but reps are to be done

with a higher tempo and less rest between sets.

Abdominals Each specific lifting day has a specific abdominal workout associated with

it. Up to and including the active rest week, abdominals will be done at the end of the

workout. Day 1 is upper and middle abdominals, Day 2 is lower abdominals, Day 3 is

core ab strength, and Day 4 is working the obliques.

Day 1 Full Sit-ups x25, 10 second rest, Crunches x50, 10 second rest (repeat x3)

Day 2 Bicycle (on back) x50, Toe Touches x35, Legs 6 inches off ground and

hold 30 seconds (repeat x2)

Day 3 PU Pos straight x15 each leg, PU Pos opposite x15 each leg, PU Pos

outside x15 each leg, PU Pos straight x15 each leg (repeat x3)

i. Push Up Position (PU Pos) is similar to the position of an up in the push

up. PU Pos straight means you are in that position and you bring the same

knee to the same elbow, keeping your body straight. PU Pos opposite

means you bring the opposite knee to the opposite elbow, continuing to


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keep your body straight. PU Pos outside means bringing your same knee

outside the same elbow and your foot is beside your hand. With all

movements, your foot must touch up under your chest.

Day 4 Side Touches x50, Heal Touches x50, Rotating touches x25 (repeat x2)

i. Day 4 workouts include side touches lay on your side with arm to ground

flat on ground and other arm behind head, bringing knee up (sideways to

body) and touching elbow. Heal touches lay on your back with your legs

bent, pick your shoulders up off of the ground, and touch your ankles from

side to side sliding the middle of your back across ground. Make sure you

keep your chin tucked throughout the set. Rotating touches half sit-up

position, feet off of the ground, and you rotate side to side touching both

hands on the ground. The workouts are as follows:

After the active rest week (Week 6), the abdominals will be done during the lifting .

After each set do one ab set, which will work your abs as well as increase the intensity of

the workouts. The two ab exercises are to be done in an alternating fashion, i.e. you do a

10 rep set after a lifting set, and then you do the next ab exercise after your next lifting

set. The workout is:

Day 1 Full Sit-ups x10, Crunches x15

Day 2 Bicycle x10, Toe Touches x15

Day 3 PU Pos straight x10, PU Pos opposite x10

Day 4 Side Touches x10, Rotating touches x8

All lifts on your card are the suggested lifts. If you have a personal trainer or someone

back home whom you would rather work out with or do their program, we understand.

We would like for you to incorporate our main bolded lifts into your workout if you do

not do them already.


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Lift Descriptions:

Squat (Back Squat, Front Squat, Overhead Squat) Should be performed by starting in

upright position with weight stable, motion starts with movement of hips backward and

down keeping heels on the ground and weight balanced over body. Feet should be

shoulder width or slightly wider, toes slightly outward, and knees should be forced

outward at bottom of lift. Always remember to keep back tight throughout and keep

chest open and full for proper lift.

Power Clean Weight is to start from floor and return to floor after each rep. Keeping

feet shoulder width and straight ahead, drive weight off of the floor keeping bar moving

straight up. Hips should drive forward while weight passes them and arms should

shrug weight upward, pulling weight as high as possible. Once weight is in the air,

lifter then lowers hips back down and drives elbows forward catching weight on upper

chest and shoulder area.

Hang Pulls Lift is identical to a Hang Clean until weight is to be caught. Lifter is only

to pull weight as high as possible without catching weight. Lift is intended to work on

explosion hips, back, legs of power clean without beating up shoulders and wrists having

to catch the weight.

DB Jerks Hold weight above shoulder area, similar to position of weight after

successful power clean in front of head. Bend knees, ankles, and hips to lower body

position slightly, then explode driving hips forward and body straight generating energyenough to thrust the weight upward. Catch weight with arms straight up and elbows

slightly locked. Do not push weight up with arms as in a military press, but use

explosion from hips and legs to drive the weight up. Spotters assist weight to travel back

to original position.

DB Snatch Use one dumbbell (start light to get the feel for it), In a squatting position

with your feet slightly more than shoulder width apart (athletic stance). The dumbbell is

positioned between your legs. You can either start with the dumbbell in the hang

position, with the dumbbell a couple of inches off the floor. In the hang position, your

arm should be straight but not stiff and locked-out. Put your other arm on your waist to

aid with balance. As with any squatting position, your back should be flat. When you

start the pull, drive upwards powerfully with your legs and thrust your hips forward. This

gives you the momentum you need to lift the weight you dont have to deliberately pull


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it up with your arm. Using the momentum generated by your legs, let your arm rise up

with it. Shrug your shoulders to help it up. By the time the dumbbell has reached your

chest, your legs are practically fully extended and your hips are coming forward. At this

point, you drop into a squat so that your bodyweight is underneath the weight. The

dumbbell has traveled up with the momentum of the initial push, and you want to catch

the weight before it succumbs to gravity and falls to the floor. As soon as you are

underneath it, drive upwards again and lock out the arm above your head.

Dumbbell Lifts (DB Incline, DB Military, DB Bench, DB Flyes) The advantage to

using dumbbells is the ability to have a greater range to perform the lift. Make sure while

doing these lifts that the weight travels the entire way up and down that it possibly could

in order for maximum muscle development.

Good Mornings Weight (low) is in the back squat position, knees are slightly bent and

remain locked in a slightly bent position the entire lift. Back is arched so that eyes can

look up while bent over. With body erect, bend over at waist keeping legs in the same

position. Keep eyes up and body tight through the lift and always remain controlled.

Lumberjacks With body bent over and one knee and opposite hand on bench, use other

hand and pull dumbbell from hanging position up to area around side of rib cage

contracting back and lat muscles. As in other lifts, be controlled through the lowering of

the weight.

Trilogy and Bus Drivers The two are shoulder exercises and are mostly done in a super-

set. Trilogy is front, lateral and rear raises all in one set. Use DBs and if the set calls for

8 reps then you perform 8 front raises, go right to 8 lateral raises, and finish with 8 rear

raises to complete the set. Bus Drivers are performed with both arms extended straight

out at shoulder height holding a plate (like a steering wheel) and turning that plate

turns each way controlled. Ex: turn to the left, hold a beat, turn back to straight, hold

for a beat, turn to the right, hold for a beat, back to straight...

Partner Hams With partner A kneeling on ground, Partner B grabs partner As ankles

and holds them down. Partner A then starts to lower body forward, keeping everything

from knees to head straight and holding themselves up with only their hamstrings.

Continue lowering until Partner A reaches ground where he catches himself with hands

right before contact. Partner A then thrusts himself back to kneeling position with hands

and curling with hamstring.


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Auxiliary Lifts All auxiliary lifts are to be done in a CONTROLLED manner. Lifts

should be done with a 2 second lift, 3 second negative lift. These lifts are never to be

done moving the weight wildly through the lift. The auxiliary lifts:

Leg Curls

Leg Extensions

Partner Hams

Calf Raises

Dips

DB Flyes

Tricep Extensions

Good Mornings

Upright Rows

Front Raises

Lateral Raises

Bus Drivers


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Westminster College

Football

Conditioning Program

We Work for Speed!


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Conditioning Rules

The conditioning program is a 4 day a week program that works each major muscle group each

day in order for you to perform at your peak performance level. The program is designed to buildoverall stamina and explosion. Here are some key points and explanations of the program.

Key Points:

Week one on the conditioning card correlates to the week of May 18, 2009. Use Pre-

week workout on the conditioning card prior to May 18th

. The program is a four-day per

week workout program. The program is designed to peak mid-August.

Explanation of drills and workout are listed below.

Perimeter of Field run around the four corners of a football field.

SPECIAL SPEED DRILLS:

(1) LINE RUNNING - 4-6 Times for 40 yards. The purpose of this drill is encourage you to lengthenyour stride. Run ten yards and hit a yard marker with either foot the next step is on the next yard

marker, etc.... This would mean you are running with a 7.5 foot stride. The key is drive the elbows backvigorously and lift the knees explosively. Use pieces of tape to mark off 8 and 8.5 foot strides.

(2) FORM SPRINTS - Perform 4-8 repetitions for 40 yds. Perform perfect sprint technique while

covering a distance of 40 yards.

(3) STANCE & STARTS - Perform 6-8 repetitions for 10 yds. Concentrate on quickly switching thehands and feet. Be sure to place the dominant foot forward and place it just behind the starting line and

the opposite hand just behind the line as well. The first few strides should be fast but should emphasizelong powerful strides with knees lifted high (make sure your staying low and driving out).

(4) STADIUM STEPS - This helps in developing power in our legs. Always remember to walk down

the steps. 70 steps equal one set. Do this drill for 1 set of each drill listed below. High Knee Walk-Exaggerate knee lift on each step along with maintaining the normal arm

swing movement. High Knee Run-Sprint up the steps using good running form and explosive steps, hit every

other step. High Knee Skip-Skip every other step while maintain good arm movement and driving the

knees upward as you move from step to step.


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Side Shuffle-Turn sideways and shuffle half way up the steps with the knees bent and with aslight forward lean, turn and shuffle up the opposite direction to complete the set. Do not

cross the feet. This is a good drill to work the groin and hip areas. Double Leg Hops-Hop with both feet together hitting every other step, keep a slight bend in

the knees to avoid unnecessary stress on the back, move from step to step as explosively as

possible. Running-Hit every other step while maintaining a high knee lift, ankle locked and driving off

the balls of the feet.

Running-Two feet every step while maintaining a high knee lift, ankle locked, and drivingoff the balls of the feet.

(5) PUSH-UP STARTS - Start from a finger tip push-up position. Drive forward into a run while

focusing on moving outward and staying low, with the shoulders will in front of the hips. The bodyangle should be 30-40 degrees at takeoff which is lower than a normal start (i.e. 45 degrees). This drill

helps you to stay low and move forward at the start.

(6) RESISTIVE STARTS - Work with another athlete. Your partner puts his hands on the front of yourshoulders while you lean forward against his hands. Run forward against your partners resistance for

five (5) yards. Continue running while the partner releases the resistance and move forward for anadditional 10 yds. This drill is done for 3-5 reps.

(7) GROUND STARTS - Start by laying face down on the ground. Drive forward and to your feet as

you sprint for 10 yards. This drill teaches you to stay low while moving forward and developing a goodthrust in the start. This is done for 3-5 reps.

(8) BALL DROP STARTS - The athlete works with a partner who holds two (2) tennis balls, (1 ball in

each hand) and stands 10 yards away. Start in the down stance and react to your partner dropping one ofthe balls. Try to catch the ball before it hits the ground twice. This works on the sprint start and reaction.

This drill should be completed for 5-8 reps.

(9) SEATED FAST ARMS - Sit on the ground with the feet extended out in front of the body. Movethe arms as fast as possible in a running motion for 10 seconds. This drill is used to practice correct arm

action and develop rotational speed from the shoulders. (Many athletes move only the arms from theelbows down, instead of from the shoulders). Faster arm movement can improve the speed turnover rate

of your steps (stride frequency). This is done 3-5 sets.

(10) BUILD-UP SPRINTS - Gradually speed up over a distance of 30 to 50 yards. This is a goodexercise for improving sprinting technique while increasing speeds. This is done for 5 reps.

(11) FLYING SPRINTS - Accelerate for 20 to 30 yards and then run for 10 to 30 yards at a maximum

all-out effort!! This drill is excellent for improving the finish of the 40 yd. sprint. This is done for 5 reps.

(12) HOLLOW SPRINTS - Cover 100 yards as follows: jog 20 yards, sprint 20 yards, stride 20 yards,jog 20 yards, and sprint the final 20 yards. The key is that that you explode into the sprints and work to

accelerate as fast as possible. This is done for 5 reps.


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(13) HARNESS RUNNING - Use a running harness and have a partner give resistance for 20 yards.Make sure to use good running technique. This drill is used to develop power and explosion in the hips

and thighs. This is done for 6 reps.

(14) UPHILL RUNNING - Find a moderately steep hill that is 40-80 yards in length. Begin sprinting

up the hill, while using proper running technique. Walk back down the hill for recovery. Running uphilldevelops strength and power in the hips and legs. This drill is done for 6-8 reps.

(15) DOWNHILL RUNNING - Find a hill with a slight downgrade or 5-7 degrees, begin by sprintingdownhill, making sure not to go more than 50 yards. Be careful not to over stride to the point where you

are unable to run full speed. This drill is done for 6-8 reps.

(16) ASSISTIVE RUNNING - By running with the assistance of surgical tubing (or downhill), you canexperience the feeling of running faster than normal. We will do assistive running from an upright

position with the partner (anchor) standing in front of you, in a stationary position or moving backwardsto extend the pull. The key is that you use proper running form and increase the stride frequency to stay

up with the pull of the tubing. You can generally run 3-4 seconds faster in the 40 yard dash with theassistance of this tubing. If you dont have tubing, you can perform downhill runs on a slight grade (i.e.

3-5 degrees) as an alternate exercise. This speed drill will be used to develop STRIDE FREQUENCY.


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PlyometricsPhase #1

Standing long jumps x5

Single leg hops 20 yds x2 eachPower skips for height 20 yds x4

Lateral bag hops x4

Phase #2Standing long jumps x10


Lateral bag hops x4



Lateral bag hops x4

Speed steps x3 for 10 seconds

Phase #4Standing long jumps x14Single leg hops 30 yards x4

Power skips for height 20 yds x4Lateral bag hops x2

Alternating lateral bag hops x2Speed steps x3 for 15


Single leg hops 30 yards x4Power skips for height 20 yds x4

Lateral bag hops x2Alternating lateral bag hops x2

Speed steps x3 for 15


Single leg hops 30 yards x4

Power skips for height 20 yds x4Lateral bag hops x2Alternating lateral bag hops x2

Speed steps x3 for 15


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Agility Drills

Agility #1 Figure Eight x3 Nebraska Drill x3

Jingle Jangle (Pro Shuttle) x3

Agility #2 Four Corners x3

Figure Eight x3 Nebraska Drill x3

Jingle Jangle (Pro Shuttle) x3 Big T Drill x3

Agility #3

Four Corners x4 Figure Eight x4

L-Drill x4 Jingle Jangle (Pro Shuttle) x4

Triangle Drill x4 Big T Drill x4


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20 yd. Shuttle Run (Pro Shuttle Run)

The 20 yd. shuttle run is a quickness and agility exercise that the NFL uses to measure

its athletes at the Indianapolis combine. It measures how quickly you can change

direction.

You start out straddling the midline with one hand down on the midline.

Sprint to your right and touch the end line with your right handChange direction and sprint ten yards and touch the end line with your left hand

Change direction and sprint five yards through the midline.

Nebraska Drill

The Nebraska drill is another agility exercise used by many colleges and pro teams.

The purpose of this drill is to enhance your:

Start

Ability to plant and accelerate

Ability to plant and back pedal quickly

START

FINISH

End Line Midline End Line

5 yards

5 yards

10 yards


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Nebraska Drill Setup

Nebraska Drill Course

How to complete the Nebraska Drill:

Start in a football stance

Sprint to the second cone

Plant on outside foot

Accelerate to third cone

Plant on outside foot

Sprint to fourth cone

Plant and back pedal through the finish line

10 yards

10 yards

5 yards

10 yards

START FINISH

Back Pedal

1

2

3

4

5


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Figure eight

The figure eight enhances your ability to run in directions other than just a straight

line. You are running on a constant bend so you must utilize the bend in your knees and

ankles. The ability to run at different angles will enhance your ability to cover the field

both offensively and defensively.

Start

Finish

Big T Drill

The T-Test will help with the ability to cut, change direction and accelerate.

1) Sprint ten yards past the middle cone.2) Go over the middle cone and under the left cone.

3) When you are done coming underneath the left cone accelerate and go under the rightcone.

4) After you have gone around the right cone head for the middle cone.5) Accelerate towards the middle cone.

6) Go around the middle cone and finish on the right side of the starting cone.

Finish Start

5 yards 5 yards

5 yards5 yards


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Four Corner Drill

The Four Corner Drill will help with the ability to cut, change direction and accelerate.

1) Start on one side of the box of cones.

2) Spring forward to and around cone3) Start shuffling when you reach the first cone.4) Once you reach the second cone, backpedal to the third cone.

5) At the third cone, start to carioca across the point where you started.6) Repeat pattern on other side, starting with spring, then shuffle, backpedal, and carioca.

Start

5 yards

5 yards

5 yards

5 yards

Sprint

Shuffle

Backpedal

Carioca

Documents

Summer 2009 Details